Lie #1: You Need Weight Loss Or Detox Supplements To Lose Fat

weight loss pillEvery now and then, I get both annoying “friends” and strangers hassling me to sell their doctor-approved MLM (Multi-Level Marketing) Weight Loss Detox supplements to my clients and telling me how it would create financial freedom for me. Very often, these are the same people who post on Facebook about how great they feel and how much weight they lost on a certain Detox Supplements Programme with some kind of secret proprietary blend for “X” number of days. The truth is these so-called “Detox” program is nothing more than massively restricting calorie intake by consuming the “detox” supplements on a regular basis. If you have been eating too much, consumed too much sugar and alcohol, there is no doubt your weight would drop fast if you have a massive drop in calories intake even without being on any “Detox” programme. But are you really losing the body fat? And the problem with these typical detox supplement program is you never learnt how to eat real food for healthy fat loss and health. Having trained many females successfully lose fat, look healthy and fit at Get Results PT without any weight loss supplements or “detox” supplements program, I can assure you that you need non of these MLM “detox” program or any kind of weight loss pills as long as you quit the junk food enough and exercise consistently. Although, a good source of high quality protein supplement may be used on occasional basis for convenience and heavy training recovery but you should never always relied on it.

Lie #2: Running Is Great For Fat Loss

Q angle of femur

Everytime I flipped through some health magazine or health & wellness section of some newspaper and see headlines touting how great running is for fat loss, I would grimace and hope no ones buy that.  To be upfront, I am not against running. Do it if you have a passion for it. But don’t get confused with why you started running in the first place. If you started running because your primary aim is to lose fat then I must say you may have put your faith in the wrong place. Yes running does burn calories but so does many other form of exercises. The problem with running here is most females’ broader hip structures make their knees inclined towards the midline of the body which is characterized by the Q-angle. And the greater the Q-angle or the inclination towards the midline the more a female runner will be predisposed to IT band issues, knee problems and plantar facilitis. On top of those risks, it certainly does not help that there will be between 2 to 3 times bodyweight of forces on every foot strike. If do the math based on the average runner strikes the ground 600 times per kilometre, you can imagine how much brute force is going through the knees and the whole body.

Another thing with running is it may not be exactly the most time-efficient for fat loss when distance increases (means you lose more time) and in some cases for female it may produces too much “stress” hormones that cause the body to hang on to bodyfat. When time is a premium and the risks of injuries plus possibility of hanging on to more to “stress” fat, how great is running for fat loss?

Lie #3: Eat 5 to 6 Times a Day to Lose Weight

Eating 5 to 6 times a day to boost metabolism is a very common weight loss advice which I was guilty of giving in the past. In reality, it is not necessary for most everyday people wanting to lose excess body fat and feel better. At Get Results PT, we found people equally successful in fat loss when we compared people who are eating 3 to 4 times a day to people eating 5 to 6 meals as long as the food intakes are predominately junk food-free. The fact is most people simply do not have the time or discipline as some people like to call it to prepare 5 meals or more a day. In fact, some people just can’t eat so many meals a day. So why set yourself up for failure when you can eat less times and still lose fat? Why not focus on eating less junk and better quality food and worry about when you have to eat again.

Lie #4: Breakfast Is The Most Important Meal Of the Day & Helps Weight Loss

Although studies have found that eating breakfast has been associated with weight loss but it does not necessary mean it cause weight loss. And I can assure you that it is not the end of the world if you skipped your breakfast. There are also increasing evidence showing that skipping breakfast and doing a morning fast which is what you do in intermittent fasting helps with weight management and promotes health. Intermittent fasting (IF) is basically going for extended periods of no food intake and  IF has been found to increase both insulin sensitivity and increased growth hormone secretion which are great for fat loss.  The 3 most common intermittent fasting (IF) protocols are LeanGains (Fast 16 hrs/Feed 8 hrs), Eat Stop Eat (24 hrs fast 1 to 2 times per week) and Warrior Diet. Other pluses of doing intermittent fasting are cost-saving and ease of implementing the eating program without worrying about your next meal which is 3 hours away.

Does all these mean breakfast is bad for you? Certainly not. I believe you can lose fat successfully from both eating and skipping breakfast. What I am saying is don’t get too stressed about missing your breakfast or skipping a meal because you woke up late or you haven’t done your food shopping. One thing I am certain about successful fat loss is the quality of the food (not how delicious it is) you eat that matters. It is certainly better for you to skip breakfast rather than having a snicker bar for the sake of not skipping breakfast.

Lie #5: Strength Training Makes Your Muscles Bulky

woman strength trainingIt is certainly true that resistant training leads to increased muscle size in both men and women but it certainly does not mean that it will make a woman bulky. Studies have found that females do not experienced the same increase as male. This is due to the fact that female have 10 to 20 folds lesser muscle building testosterone and fewer and smaller cross-sectional area in the muscle fiber. Despite having increased in lean muscle mass, there is several fat loss benefits to be gained from strength training such as increased metabolism and improved insulin sensitivity (both are great things to be happening for fat loss). Although there is an inevitable increased in muscle size, it does not necessary translate to looking bulky if you lose enough body fat. At Get Results PT gym, we have our female clients lift heavy and focus on improving strength level for their fat loss goals for both the 12 and 6 week Leaner Fitter Stronger Challenge. And non has turned into genetic muscle freak. And we found that the overall body fat level dropped and waistline shrunk due to loss in tummy fat all without doing running at all.

In fact, everyone should stop obsessing with the “Skinny” look that is embraced by mainstream media and realized that it is not healthy and realistic to be just bone skinny and many of the skinny models seen on covers of magazines are most likely photoshopped and possibly malnourished. Instead, the focus should be improving health and fitness and losing body fat.

If you live in Perth and looking to lose body fat and get fitter, do check out our 6-Weeks Leaner Fitter Stronger Challenge.

 

 

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How To Do The Goblet Squats

by T C on July 4, 2014

goblet squatsGoblet Squats has been widely known to be popularized by the well-known strength coach & Master SFG Dan John and according to him the goblet squats is an excellent exercise to teach the squat pattern. Goblet squats is also great for loosening up tight hips from long hours of sitting and improving hip mobility. BTW, if you have pretty locked up hips that stop you from squatting properly, click on 5 Hip Stretches for Better Hip Mobility to help release the knots in your hips. Besides the benefits of squatting better and better hip health, performing strict heavy goblet squats can strengthen up both core  and leg muscles. Although, squatting can improve strength level tremendously but it can do a lot of harm than good if you don’t know what you are doing with the squats. Very often, I come across people hurting their knees and low back from doing the squats due to poor lifting techniques. And they blame it on the squats. The truth is very often it is the way they perform the squats that they hurt themselves.

In fact, squatting is considered one of the most important functional movements everyone should be able to perform. We are born to squat. If you look at the toddlers, they all squat. And if you can squat very well already, make sure you are squatting almost every day to maintain this very important human functional movement. If you haven’t been squatting well, it’s time to take a serious look at the squats and restore this movement.

toddler squats

If you are looking at building a strong foundation in your squat pattern, improve hip mobility and get stronger legs, here are the steps.

The Goblet Squat Set Up

goblet squats set up

  • Hold the Kettlebells By The Horns & keep it close to your chest
  • Have your feet at about hip width apart
  • Chest up & Root Your Feet Down
  • Straighten up your legs
  • Tense up your glutes (buttock muscles)
  • Pay attention to your ankles and not let them roll to the inside

Goblet Squats On The Descend

  • Hold the kettlebell tight in your hands
  • Inhale through the nose as you “PULL” yourself down
  • Spread the floor with your feet
  • Spread your knee joints out so they end up being in line with your feet
  • Make sure your stabilise your ankle joints and don’t let them roll inwards
  • “Pull” yourself down to the point where you can still maintain a neutral spine (that means no rounded back)

goblet squats side bottomGoblet Squats On The Ascend

  • Hold the kettlebell tight in your hands
  • Pretend you are “Leg Pressing” the floor
  • Exhale through the mouth as you PUSH the floor away from you (this gets you out of the bottom position)
  • Maintain neutral spine as you raise
  • Raise with the chest up first and not the tailbone up first (watch video below for more details)
  • Make sure your stabilise your ankle joints and don’t let them roll inwards
  • Continue to track your knee joints in line with your feet

For More Instructions On How To Do The Goblet Squats, Watch Video Below:

BTW, it’s a myth that only Asians can squat.

bigguysquats

 

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why train with kettlebellsYou might have seen this tool called kettlebells, tried it a little bit or even heard about it but not too sure whether you should train with it. Maybe  you heard mixed opinions about this tool and you heard some bad things about kettlebells. At our Get Results PT fitness training program such as the 12 Week Leaner Fitter Stronger Challenge or the 6 Week Leaner Fitter Stronger Kickstart Challenge, we  used this highly versatile tool quite heavily in our group training sessions although we do include some barbell work. So why do we like these ancient simple looking Russian fitness tool? Here are the 10 reasons why you should consider using the kettlebells.

Kettebell Is A Functional Training Fitness Equipment

When it comes to the buzzword “FUNCTIONAL” fitness training, people think that it’s about standing on a Bosu Ball or sitting on a fit ball. Functional training is not about training on unstable surface. It is about training for the high carryover effects to what you do in everyday life. Unlike the weighted machines you see in a commercial gym, your stabilisers in your joints and core muscles have to work harder with the off-center loading of the kettlebells. So why not train and be prepared for real life situation if your core muscles and stabilisers have to be in use almost 24/7.

Time-Efficient Fat Loss Tool

fat lossIf you want to hack the fat away effectively and not lose time, kettlebell is what you need. The proper use of the kettlebells work the whole body and trains movement instead of targeting individual muscles group done in conventional bodybuilding approach. When you train movement, it not only has more carryover effects to everyday living you will burn more calories and saves you more time working on more muscles all at one time. Kettlebell quick lifts such as kettlebell swings, kettlebell snatches and kettlebell cleans requires fast muscles contraction. When you contract your muscles fast, there is a preferential activation of the fast-twitch muscle fiber which is 3 to 4 times more energy costly than the slow twitch muscles used in endurance activities such as distance running.

In 2010, researchers in University of Wisconsin, La Crosse Exercise and Health Program did an informal kettlebell training study titled ““Kettlebells: Twice The Results In Half The Time” looking at the energy cost and exercise intensity of  a hardstyle kettlebell snatch training program called the Viking Warrior Conditioning. And found that the participants were burning 20.2 calories per minute which is equivalent to the running pace of 1.6km in 6 minutes (6-minute mile pace). And that is a lot of calories burnt per minutes.

Lifting kettlebells being a form of resistance training will elevate metabolism.  Improved metabolism and high caloric demand of using the kettlebells are exactly why we used the kettlebells and participants at the 12 week challenge are losing bodyfat with great success. I am sure you can see why we favour the kettlebells. The fact is most people wants to lose fat. To learn how one of our 12 week participants lost 10kg of fat in 12 weeks, go to this Leaner & Stronger in 12 weeks blogpost.

Develop Explosive Strength

A study published in Journal of Strength & Conditioning Research titled “Kettlebell Swing Training Improves Maximal And Explosive Strength” found that Hardstyle kettlebell swings performed according to the techniques detailed  in the book “Enter The Kettlebells” can improve explosive strength by 15%. In this study, the participants were swinging the kettlebells for 12 minutes twice a week for 6 weeks for 30 second work and 30 second rest. Do you want more explosive strength? Of course you do whether or not you are a recreational or professional athletes. Who doesn’t want to perform better? If you are into improving athletic performance that requires explosive strength and want  to keep things simple, the kettlebells swings can certainly do the job for you without having a bunch of bulky equipment.

Kettlebell Builds Strength

beast kettlebellOne of the most common so-called downside about the use of kettlebells is that they are not heavy enough. On its own, it is definitely not heavy enough to become powerlifting strong but definitely heavy enough for most people who wants to get stronger for everyday living. The fact is you don’t see many people pressing a 48kg kettlebell (AKA Beast) for reps or even for 1 rep. If you struggle to press the Beast or nowhere close to pressing it, is the kettlebell still too light to build strength for you? Surprisingly, the same Journal of Strength & Conditioning Research study mentioned above found that kettlebell swings improved maximum strength measured in the half squats by 12% with the same 6 week kettlebell swing training routine.

Kettlebell Boost Aerobic Capacity

An ACE-sponsored study titled “Kettlebells Kick Butt” found that training with kettlebells can boost aerobic capacity by 13.8%. Contrary to what many people believe, kettlebell is not limited to building strength. It is an excellent tool for building lungs of steel. If you are after a conditioning workout or want to work your cardiovascular system, the Hardstyle kettlebell swings & snatches will do it for you in minutes. To learn how to perform the swing, click on this Step-by-Step Kettlebell Swing Instructional blogpost.

Improves Core Strength By 70%

The same “Kettlebell Kick Butt” study found that an 8-week training program made up of kettlebell swings, kettlebell cleans, kettlebell snatches and Turkish Get Up improves core strength by 70%. Contrary to what many people, strong core is not necessary six pack abs. The core muscles run the entire length of the torso and are generally made up of  erector spinae, external obliques, rectus abdominis, multifidus,  internal obliques, transverse abdominis (TVA) and hip flexor. A strong core should be able to contract synergistically to stabilize the spine, pelvis and shoulder girdle when under loading. Kettlebell exercises when done with the right training or coaching challenges the core to do exactly that – Stabilized the spine.

Turkish Get Up (TGU)

turkish get upTGUTGU is an exercise commonly performed using a kettlebell and it is an excellent stand-alone exercise. According to world leading spine biomechanist Dr Stuart McGill, the TGU is an excellent exercise for injury prevention and performance. Some people hate the TGU and just do not get it why bother taking so much effort and time to learn this exercise. Sure it takes alot effort and time to learn the TGU but it sure teaches me to respect and learn more about my body. You just can’t do the complete Turkish Get Up without being adequately mobile in all your joints and becoming more body aware. As such, you do have to honestly address any issues that stop you from doing a complete Get Up. At Get Results PT, we found the people who are good at the Turkish Get Up hardly ever get injured. TGU is not only great exercise for developing total body strength but may well help you restore and improve the quality of how you move your body. To learn how to do a complete Turkish Get Up, click on this Turkish Get Up Step-By-Step Instructional blogpost or check out this excellent resource on how to do TGU called Kettlebells From the Ground Up.

Kettlebell Is A Great Stand Alone Training Tool

16kg kettlebellIf you got a busy life to run and wants to keep things simple, kettlebell is the right tool for you. Sure kettlebell is not the end-all-be-all but it sure have you well covered. But if your goals is to develop functional strength, improve cardiovascular fitness, developed functional core and lose body fat, the kettlebells can do all that for you. Tell me what else do most people generally train for? Pretty much these are the goals I hear all the times. However, I do feel that having a pull up bar will plug in the gap that kettlebells may not offer in terms of doing pull ups.

Convenient & Reliable Fitness Tool

In terms of convenience and reliability, it is hard to beat the kettlebells. You don’t need a lot of space and you don’t need electricity to power this equipment. In fact, there is very little maintainence work required except the occasional wipe down of the dust on the kettlebells from not using them enough. And if you got yourself a good set of kettlebells, they will outlive you. How trusty can it get?  If you go on a road trip and not want to miss training, just bring a few kettlebells with you and you are all set.

Top Strength Coaches & Personal Trainers Used Kettlebells

Top strength coaches, personal trainers & physical therapists such as Dan John, Mike Boyle & Gray Cook just to name a few use the kettlebells in their training. If these guys who are always ahead of the curve in their fields are using the kettlebells, wouldn’t that tell us that there is something about the kettlebells that we should pay attention to? In fact, these top coaches and trainers have somehow used the kettlebells the way strength coach Pavel Tsatsouline & his organisation StrongFirst are using them. To be honest, it is the way you used the kettlebells that make it a fantastic fitness equipment. The kettlebell alone is useless if you do not have the right approach. That’s why we make sure that we do not short-changed our clients by learning from the right source, learn from Pavel the best way to use the kettlebells and implement them in our training at Get Results PT.

If you live in Perth and want to learn the best way to use the kettlebells, do check us out here or click on Perth Basic Kettlebell Workshop.

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Why You Need to Get Stronger

by T C on June 5, 2014

If you are one of those people who wants to get fitter and lose fat but don’t care about getting stronger, you may have completely missed the point of training to get strong. Stronger just makes everything else easier be it fat loss, overall general fitness or athletic performance. And it is especially so when it comes to dealing with aging. Or I should say becoming stronger will make life better.

why you need to get stronger

Brett Jones, a well-known strength coach, was quoted saying,  “Absolute strength is the glass.  Everything else is the liquid in the glass.  The bigger the glass, the more of everything else you can do.” Be it that you want to get fitter (whatever the hell it means), sprint quicker, run faster, hitting the golf ball further or lose fat, you have a lot to gain from just getting stronger. BTW, if you are a lady and you ever believe one bit that lifting heavy will make you look bulkier, you will not if you do it right. We have girls lifting heavy stuff but no where near bulky. In fact, they look great. To see proof, read this blogpost.

Stronger People Are Less Likely To Get Hurt

As Mark Rippetoe Says “Strong People Are Harder To Kill Than Weak People And Generally More Useful“. Stronger people generally have stronger bones and better joint stability due to higher mechanical strength in the connective tissue around the joints. If you don’t have good joint stability, you will get hurt easily. Being stronger prevents fall too. As you get older, you will start to lose those high threshold motor unit fast twitch fibers that helps you produce force quickly. And those muscles will help you prevent a fall. Apparently, you lose about 10% of the fast twitch fiber after age of 50 every decade. And strength training to get stronger can help older individuals increased the size of fast twitch (type II) muscle fiber and improved force production. Stronger will certainly make you more useful in many ways. Imagine going to IKEA with your partners or when you are moving homes and you can’t lift a thing. It is way cool if you lift stuff rather than being helpless.

Stronger Makes You Faster & Powerful

If you don’t have strength, how fast & powerful can you get? If you played sports be it recreational or competitive that requires explosive strength or power, you do need to be strong. Although having strength to a certain level can only help develop power so much, most people in general do not have enough strength to express power to the fullest potential. I said this because we have seen everyday people who have rooms to improve their strength coming to Get Results PT who may want to pass the WA Police entry fitness test or hit that golf ball harder. We got them into strength building training program, got them stronger and their performance improves.

Stronger Makes Fat Loss Easier & Better

Yes stronger will make fat loss easier if that interest you. High Intensity Interval Training (HIIT) has been believed to be the solution or holy grail to fat loss because of its ability to raise metabolism and create the “afterburn” that supposedly burn fat hours after training. But there is a problem with this HIIT approach. It can be high impact on the joints if you are not well-conditioned meaning injury risk can be high. In my opinion, it is far more effective to do HIIT if you are stronger because you will be able to push harder and further plus your joints and connective tissue will be ready to take the beatings. Your muscles will contract harder leading to more caloric expenditure and potentially raised your metabolism even more because you are working harder. If you are weak, how hard can you push before muscular fatigue sets in? How safe is it to perform HIIT?

Stronger Makes You Ripped (Also Makes Your Muscles More Functional)

When you are training to get stronger, you main aim should be developing more strength not muscle “pump” or “burn”. Therefore, you should be more concerned with the amount of weight you lift and not amount of muscle “pump” or “burn”. There are 2 types of muscle fiber growth or more accurately called “muscle fiber hypertrophy”. One type of muscle fiber hypertrophy is known as sarcoplasmic hypertrophy and the other one is called the myofibrillar hypertrophy. According to authors from both books Science & Practice of Strength Training & Supertraining, sarcoplasmic hypertrophy is commonly found in bodybuilders’ muscles and this kind of muscle fiber growth do not contribute as much as force production in muscles as much as myofibrillar hypertrophy found in strength athletes such as weightlifters. In myofibrillar hypertrophy, there is much more formation of contractile protein than fluid compared to sarcoplasmic hypertrophy. So make sure you train for strength if you want to be ripped, hard and have more functional muscles.

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Top 5 Hip Stretches For Better Hip Movement

March 28, 2014

If you sit down alot for work or having trouble squatting properly, the chances are your hips are tight and may not move as well as you like. Having tight hips can negatively impact both exercise & athletic performance and sometimes compromise exercise safety. If you feel that you lack the power in doing heavy […]

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5 Eating Habits That Make Fat Loss Difficult

March 26, 2014

Having trouble losing bodyfat? Despite having to slogging away in the gym and lifting weights 3 times a week, you find that your body just refused to change for the better. It could be that you have eating habits that stop you from making a breakthrough in fat loss. If you are serious about getting […]

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Going From Average Fitness to Perth Certified StrongFirst Kettlebell Instructor

March 5, 2014

One of the biggest fears I often get from ladies is how they may look too manly if they engage in some form of serious strength training which is unfounded of course. And I always point to them how the ladies I trained in the advanced strength training class were every bit looking like a […]

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8 Things You Need to Know About Training With Kettlebells

February 24, 2014

Kettlebell Is A Training Tool Kettlebell is a training tool or implement and not a training method itself. How you use them very much depends on your goals. And how you use the kettlebells determines the outcome of your training. Say if your goal is to develop explosive strength so that you can sprint faster, […]

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Getting Lean & Strong With Leaner Fitter Stronger Challenge

January 10, 2014

If you live in Perth, never really got anywhere in terms of losing bodyfat, achieving fitness and better health and want to stop spinning the wheels, our Get Results PT 12 week Leaner Fitter Stronger Challenge may help you get off that vicious cycle. It’s a fitness & physiques coaching transformation program that helps anyone […]

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8 Strong Reasons Why You Should Take Strength Training Seriously

January 1, 2014

Regardless of whether you are an serious or recreational athlete or just someone who is exercising for better health and looks, you can benefit greatly from strength training. Unfortunately, most people who exercise do not take strength training serious enough to get the best benefits from it. They either do not do enough or were […]

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